So here’s the reality: Therapy is one hour a day probably one time a week for most clients. In order to get better, you, the client, have to work just as hard, if not harder, outside of therapy as you do in therapy.

Therapy unearths emotions and cognitions.  These feelings and thoughts need to be processed in more depth in the days, weeks, and months to follow.  Therapy builds skills for coping and, like any skill for it to be a part of muscle memory, it must be practiced.  Therapy is great, but it’s not enough.

Here are some things to consider:

  • Write down (or dictate in your phone) your thoughts and feelings in the hours outside of therapy.
  • Jot down your dreams or what you felt when you woke up if you can’t remember.
  • Talk to supportive friends and family (a lot of “therapy” can happen with a support person in your life).
  • MOST IMPORTANTLY-Don’t ignore your symptoms and distract yourself from them.  Face them head on.  Acknowledge them and CHOOSE to do what is better for you to THE BEST OF YOUR ABILITY IN THAT GIVEN MOMENT.
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